2017 Escape from Alcatraz Triathlon - 16 week INTERMEDIATE

Average Weekly Training Hours 08:27
Training Load By Week
Average Weekly Training Hours 08:27
Training Load By Week

Get ready to tackle one of the world's most challenging and most famous triathlons! This training plan is designed to prepare you, an advanced beginner to intermediate level triathlete, to successfully conquer Alcatraz in 16 weeks. Your plan includes access to Hypercat Racing's Coach Rachel Sears Casanta (retired pro triathlete) for your questions along the way. Even if you have never been to San Francisco, you will arrive race week feeling confident and ready to conquer! Plan to commit approximately seven to ten and a half hours per week to training. The plan schedule is structured with one to two workouts per day, six days per week: three swims, two to four bike rides, and three to four runs. Training is periodized with progressions in distance and intensity so that you will be ready to escape strong and confident on race day. The plan includes a 25+ page training plan reference guide. Also included in the reference guide is a swim pace chart, equipment checklist and comprehensive collection of Alcatraz course tips for the swim, bike run and both transitions. In addition, a special bike course hints and tips overview is also included. Regular benchmark sessions in swim, bike and run are schedules at regular intervals over the course of 16 weeks so that you can gauge your progress. Our coach support through Facebook, Twitter & our blogs is insurance to help you get the most from your training time and your money! We want you to be grinning ear to ear as you come down the final stretch on Marina green on race day! (*Please note: The *best* price for this training program is available direct on http://www.hypercat.com. Please click on training plans!)

Sample Day 2
0:15:00
Core

See attached core menu 1.

Sample Day 2
0:34:59
Economy/Form

W/U: 15 min, easy, Z1-2.

4-6 x 50-100m strides w/ recovery jog between each.

C/D: Continue w/ easy running to finish.

Run strides at a quick, but controlled pace with your best form.

Sample Day 3
0:55:00
Technique - Pedaling Skill

TrainerW/U: 5 min easy, build to C85-90
4 min alternate :30 standing (mod effort) w/ :30 seated (easy effort)
6 min seated, alternate 80% of workload between :30 on right leg, :30 on left leg, 1 min both.

M/S: 3 sets of below, 5 min easy spin between sets.
3:00 hard effort, C85-90
2:00 easy spin, C90-95
1:00 easy to mod, maintain C95+
C/D: Finish with easy, smooth spinning, C85-90+

Adjust gearing so that the effort noted & cadence parameters match.

Sample Day 3
0:45:00
1463m
Technique

W/U: 200 choice, 4 x 100 (B-3, B-4 by 50)

4 x 50 (alt 25 fist, 25 fingertip) :10 RI
4 x 50 (alt 25 catch-up, 25 swim) :10 RI
2 x 100 (alt 25 fist, 25 swim) :20 RI
Repeat above.

6 x 50 swim :10 RI

C/D: 100 choice
Total: 1,600

Sample Day 4
0:15:00
Core

See attached core menu 1.

Sample Day 4
0:34:59
General Aerobic

Easy to moderate effort at conversational pace. Mostly Z2. Finish run with 4 x 100 strides for form with jog recovery between each.

Sample Day 5
0:45:00

TrainerW/U: 5 min: easy spin, build to C90+
6 min: alternate 80% of workload between :30 right leg, :30 left leg, 1 min both (3x through)

M/S: 3 x 5 min. 1st 4 min, seated at C75, moderate effort, last min, shift one gear bigger & stand.

2 min easy recovery spinning between each.

C/D: finish w/ smooth spinning, C85-90+

Rachel Sears Casanta
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Hypercat Racing

Coaching athletes to excellence in running, duathlon, triathlon, paratriathlon, time trial and ultra cycling. Train smart, race faster!

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